Friday’s Program



Coaches choice


Work capacity:

8 minute EMOM 

3x Pull-ups

10x *Hang cleans (95 / 75)

* You must add 2 reps to the hang clean each successful round. Bar cannot touch the floor during  set. Pull-ups remain 3 reps the entire time. 

Last round is 24x hang cleans…



15 minute AMRAP 

8x Back squats (185 / 135)

16x Chest to bar pull-ups 

80x Double unders


Post rounds to comments.

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